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Pumpkin seeds vs. Meatball — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and meatball

  • Pumpkin seeds have more zinc, magnesium, fiber, potassium, and iron; however, meatball is higher in vitamin B1, vitamin B12, phosphorus, and folate.
  • Pumpkin seeds cover your daily zinc needs 77% more than meatball.
  • Meatball contains 15 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while meatball contains 18mg.
  • Pumpkin seeds have less sodium.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Meatballs, meatless.

Infographic

Pumpkin seeds vs Meatball infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +410.6%
Contains more IronIron +53.2%
Contains more ZincZinc +472.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +273.9%
~equal in Copper ~0.706mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2658.8%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B5Vitamin B5 +792.9%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more FatsFats +115.6%
Contains more CarbsCarbs +571.9%
Contains more ProteinProtein +13.2%
Contains more WaterWater +1188.9%
~equal in Other ~4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains more Mono. FatMonounsaturated fat +175.7%
Contains more Poly. FatPolyunsaturated fat +89.5%
Contains less Sat. FatSaturated fat -61.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Meatball
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Meatball DV% diff.
Zinc 10.3mg 1.8mg 77%
Vitamin B1 0.034mg 0.938mg 75%
Vitamin B12 0µg 1.5µg 63%
Magnesium 262mg 18mg 58%
Fiber 18.4g 4.6g 55%
Phosphorus 92mg 344mg 36%
Polyunsaturated fat 8.844g 4.666g 28%
Sodium 18mg 550mg 23%
Potassium 919mg 180mg 22%
Manganese 0.496mg 22%
Folate 9µg 78µg 17%
Fats 19.4g 9g 16%
Choline 88.4mg 16%
Carbs 53.75g 8g 15%
Vitamin B3 0.286mg 2.5mg 14%
Iron 3.31mg 2.16mg 14%
Vitamin B6 0.037mg 0.2mg 13%
Vitamin B2 0.052mg 0.213mg 12%
Calories 446kcal 197kcal 12%
Vitamin E 1.73mg 12%
Monounsaturated fat 6.032g 2.188g 10%
Saturated fat 3.67g 1.425g 10%
Vitamin B5 0.056mg 0.5mg 9%
Protein 18.55g 21g 5%
Calcium 55mg 25mg 3%
Copper 0.69mg 0.706mg 2%
Selenium 0.8µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 3.4g N/A
Sugar 1.25g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Meatball
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
57%
Meatball
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
63%
Meatball

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 532mg)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 2.245g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 0)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $2.2)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.